Friday, 3 July 2015

It’s difficult to think about exercise whilst you’re sitting on an icepack after an episiotomy. But I knew I had to get moving after a few days so I started walking up and down the maternity ward twice a day. At home I started hobbling down to the corner (a miserable 20m) and back twice a day then gradually increased as I felt better and less sore. 12 weeks later and I've returned to my pump and cardio classes at the gym and my body is feeling normal with some additional jiggly bits.

Returning to exercise depends on a number of factors:

How fit and healthy you were before you had your baby

How your pregnancy and labour was

Caesarean vs normal birth

Whether you have injuries

Be guided by your healthcare professional but general
guidelines are as follows.

Within days:

Pelvic floor exercises

Slow walking as able

Gentle stretches – Some muscles were getting tight
from breastfeeding, carrying my little one and spending too much time in our
confined room. So I started stretching regularly my neck muscles, shoulders, plus
lower limb muscles.

5-8 weeks+

Walking - Pick up the pace and distance as able.

Swimming - Once your stitches and bits and bobs
have healed fully and bleeding has stopped.

Gentle low impact exercise - For example Pilates
and Yoga. Keep in mind that your ligaments and joints are more pliable and at
risk of overstretching.

Back to your pre-pregnancy exercise whether it is brisk walks,
weight training, gym classes or jogging.

Please give yourself plenty of time to heal (physically and
mentally), particularly if you have had a complicated pregnancy or labour. If
you feel any discomfort or are unsure please consult your
doctor/midwife/maternal health nurse/physiotherapist. Aim for a gradual return
to exercise and don’t place too much pressure on yourself. I like to exercise
because it gets me out of the house for some ‘me’ time, boosts my energy and
keeps me sane. You’ve just gone through a tough 9 months growing a human and
this is the time to enjoy being a mum!

Saturday, 2 May 2015

Newborns enter the world all curled up and soft with very
little muscle strength and flexibility. As adorable as this stage is, it is vital for the development
of strength, posture, balance, muscle tone, coordination and skull bone
formation that babies have ample freedom of movement and opportunities for
play. Experts find that babies that don’t spend enough waking time on their
tummies can have some delays in their development of motor skills. Tummy time
gives your baby the opportunity to strengthen the muscles they need to prepare
them for rolling, sitting up, crawling and pulling to stand.

**Tummy time as demonstrated by Flynn Foster** Please note that babies should be awake whilst attempting tummy time**

Tummy Time:

Daily tummy time and side lying when your baby is awake is
important to prevent ‘Flat Head Syndrome’ plus provide valuable developmental
benefits for your baby's motor, cognitive and sensory development.

Tips for tummy time:

Aim for 1-5 minute bursts for newborns then
increase as able.

Pick a time where they’re awake, content, not
hungry or tired.

Put your little one at table height, get down
onto a floor playmat or place your baby on your chest.

Use toys, rattles, mirrors and other interesting
items to keep them interested.

Stop when your baby seems unsettled or
uncomfortable.

Useful links:

Rachel Coley is a pediatric Occupational Therapist whose
website www.candokiddo.com is full of information about your baby's
development. She covers topics such as; developmental milestones, playing with
your baby, tummy time and avoiding a flat head (positional plagiocephaly).

Sunday, 8 February 2015

Lower and upper
back pain occurs in 60-70% of pregnancies. We always encourage patients to
start an exercise program well before they are pregnant as prevention is the
key! That said, it’s never too late to start with some gentle exercises for all
women who are pregnant without complications.

Why is the spine vulnerable during pregnancy?

1) Hormone production during pregnancy makes joints
less stable (to allow the pelvis to spread as the baby grows)

2) Typical weight gain of 10-16kg during pregnancy with the majority distributed around the abdomen

3) Increase in postural strain as the body compensates
for changes in the pregnant woman's center of gravity and anterior pelvic tilt

What exercise is safe during pregnancy?

1) Cardiovascular
exercise - Any activity that increases the body's heart rate for a sustained
period of time is considered cardiovascular exercise. Walking, biking, low
impact aerobics and swimming are all considered safe for most pregnant women
and can be performed for 20 to 45 minutes, 3 to 5 days a week. Pregnant women
should take care to exercise at a mild to moderate level, but not to the point
of exhaustion or overheating.

2) Strengthening
exercise - Strengthening the abdominal muscles, back muscles, pelvic floor,
buttock, and thigh muscles can effectively help prevent and decrease back pain.
It is recommended that the strengthening exercises be performed in a slow and
controlled manner. This includes light hand weights, pilates and
exercises such as squats, lunges, bridging etc.

3) Stretches - Although there
are many stretches that can safely be performed during pregnancy, the muscles
that most often contribute to back pain are the hamstrings, hip flexors, gluteals
and erector spinae muscles.

A physiotherapist can
devise a specialised exercise program tailored to your needs and the stage of
your pregnancy. We can also provide soft tissue massage, spinal mobilisation,
postural taping, posture education and pregnancy support prescription to help with pain relief.

Wednesday, 4 February 2015

Construction of the new medical centre in vermont south where we're opening our 3rd branch has been delayed unfortunately. Looks like we'll be opening nearer to the end of 2015. In the meantime, we're still working hard in Narre Warren Sth and Bayswater Nth.

About Foster Physio

Striving for excellence in the diagnosis and treatment of musculoskeletal dysfunction. We have a reputation for expertise in musculoskeletal, sports and spine injuries. Giving personalised care to help you return to sport, work & play.

We are currently in two locations in Narre Warren and North Bayswater.

Find out more on our website, facebook or email us at info@fosterphysio.com.au